Plans

You are here: Home

Plans

Beginners Course Week 5

Details: Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 5 Content

Section	Description	Time
1	Signing in and wellness checks	3 min
2	Mobilisation Exercises Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations. Jogging on the spot, knee lifts, arm movements.	2 min
3	Warm up – Brisk Walk – with arms! Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping! Or try this from Runners World	5 min
4	Main Section: 5 min run / 3 min walk 8 min run (easy) / 3 min walk 5 min run (slightly harder)	24 min
5	Cool down - walking	2 min
6	Stretches – a selection from HERE Questions	8 min

Remember to do this twice more before next week!

Beginners Course Week 6

Details: Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 6 Content

Section	Description	Time
1	Signing in and wellness checks	3 min
2	Mobilisation Exercises Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations. Jogging on the spot, knee lifts, arm movements.	2 min
3	Warm up – Brisk Walk – with arms! Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping! Or try this from Runners World	5 min
4	Main Section: 5 min run / 3 min walk 10 min run (easy) / 3 min walk 5 min run (slightly harder)	26 min
5	Cool down - walking	2 min
6	Stretches – a selection from HERE Questions	8 min

Remember to do this twice more before next week!

Beginners Course Week 7

Details: Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 7 Content

Section	Description	Time
1	Signing in and wellness checks	3 min
2	Mobilisation Exercises Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations. Jogging on the spot, knee lifts, arm movements.	2 min
3	Warm up – Brisk Walk – with arms! Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping! Or try this from Runners World	5 min
4	Main Section: 11 min run / 1.5 min recovery 11 min run (easy) / 1.5 min recovery	25 min
5	Cool down - walking	2 min
6	Stretches – a selection from HERE Questions	8 min

Remember to do this twice more before next week!

Beginners Course Week 8

Details: Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 8 Content

Section	Description	Time
1	Signing in and wellness checks	3 min
2	Mobilisation Exercises Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations. Jogging on the spot, knee lifts, arm movements.	2 min
3	Warm up – Brisk Walk – with arms! Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping! Or try this from Runners World	5 min
4	Main Section: 25 min running continuous - very easy (12.5 out, 12.5 back)	25 min
5	Cool down - walking	2 min
6	Stretches – a selection from HERE Questions	8 min

Remember to do this twice more before next week!

Beginners Course Week 9

Details: Category: Courses and Plans

Harpenden Arrows Beginners Course

Week 9 Content

Section	Description	Time
1	Signing in and wellness checks	3 min
2	Mobilisation Exercises Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations. Jogging on the spot, knee lifts, arm movements.	2 min
3	Warm up – Brisk Walk – with arms! Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping! Or try this from Runners World	5 min
4	Main Section: 30 min running continuous - very easy (15 out, 15 back)	30 min
5	Cool down - walking	2 min
6	Stretches – a selection from HERE Questions	8 min

Remember to do this twice more before next week!

More Articles ...

Page 2 of 3

Start
Prev
1
2
3
Next
End